Much of our functioning is driven by our diet. Our diet is like fuel to the complex machinery that is our body. Without fuel, it is pretty obvious that we won’t function as well. But in a rushed life where our lifestyle requires efficiency day in and day out, we need something quick and easy. A lot of the time, we tend to look towards fast food since, as the name suggests, that kind of food is frequently consumed by the masses; however, over time, it can lead to several health issues, some even ranging up to severe health conditions. In this blog, we will be covering all you need to know, including a delicious, healthy, and nutritious salmon and spinach recipe that will not only be healthy but also satisfy your taste buds.
So, let’s get started.
Salmon and Spinach: What’s Good About Them?
Salmon and spinach have been long known as healthy and nutrition-rich foods that not only provide the required nutritional essentials the body needs but also fulfill any possible shortcomings of the body.
Salmon and spinach each carry specific health benefits and nutritional values that many health organizations, health doctors, dietitians, etc, have approved.
Salmon is a versatile ingredient that pairs well with any type of vegetable, from potatoes to, yes, spinach. It even has the following nutritional values you might want to chew on:
- Protein: 23 g
- Fat: 7 g (only 1.5 g is saturated fat)
- Vitamin D: 11.1 mcg (444 IU, or 74% of your daily value)
- Vitamin B12: 4.9 mcg (204% of your daily value)
- Choline: 85 mg (15% of your daily value)
- Selenium: 39.3 mcg (7% of your daily value)
- Potassium: 425 mg (9% of your daily value)
- Iron: .27 mcg (3% of your daily value)
- Omega-3 fatty acids: 1.8 mcg
A healthy leafy green vegetable, spinach may help with hair, skin, and bone health. It has a high mineral and vitamin content.
Spinach consumption may reduce the likelihood of cancer, improve bone health, and help diabetics better control their blood sugar levels. This vegetable also contains vitamins and minerals that have several other advantages.
What’s more, is that they consist of the following nutritional values:
- A 100-gram serving of spinach contains about 28.1 milligrams of Vitamin C 34%.
- 7 calories
- 0.86 g of protein
- 29.7 mg of calcium
- 0.81 g of iron
- 24 mg of magnesium
- 167 mg of potassium
- 141 micrograms (mcg) of vitamin A
- 58 mcg of folate
Spin-Off On The Salmon and Spinach Recipe
As we learn more about our bodies and ourselves, health is undoubtedly becoming more and more important to us. Many of us are now aware of what we eat, but some of us want to combine nutrition and taste in one meal. With that said, let’s check that box with a simple, easy, yet delicious salmon and spinach recipe.
The salmon and spinach recipe is a classic American dish that originally hails from Chile, Norway, Scotland, Canada, and the Faroe Islands. Many popular chefs, home cooks, and different households have put their own spin on the health-beneficient meal. It has never looked more appetizing than ever.
There have been different versions of the salmon and spinach recipe, ranging from pan-roasted to baked salmon and spinach, each of which has been an easy and quick recipe to whip up. So, let’s take a look at some of these recipes.
Parmesan Baked Salmon and Spinach Recipe
- 4 salmon steaks
- 150 g baby spinach
- 350 ml cream
- 2 garlic cloves crushed
- 1/2 cup parmesan grated
- 1 pinch salt and pepper (to taste)
- 4 potatoes chopped large peeled
- 4 tbsp milk
- 2 tbsp butter
- Wash, dry, and lay the spinach leaves on the bottom of an oven-safe pan or casserole dish.
- Place the salmon steaks right on top of them and season with salt and pepper.
- Mix, blend, or mash (using mortar and pestle) garlic and cream together and pour over the salmon and spinach.
- Top with parmesan cheese.
- Bake in a moderate oven at 350–375 °F (180–190 °C) for half an hour.
- Boil potatoes until fork tender, and mash till smooth with some milk and butter.
- Once the salmon is done baking, serve atop the mashed potatoes.
Note that salmon will begin to flake when pressed gently with a spoon or fork, which means it’s done cooking and super tender and ready to serve.
Pan-seared salmon with Spinach Cream Sauce
- Vegetable Broth
- Heavy Cream
- Salt and Pepper
- Dry-pat salmon on both ends. Hold off on seasoning until right before searing. Fill a sizable cast iron or nonstick pan with oil and heat it over medium-high heat until it’s hot but not smoking. Preheat the salmon to medium, lightly season it with salt and pepper, then flip it over to reveal the skin side up.
- It is crucial to not touch the salmon while it cooks for at least three minutes. The salmon sticks to the pan when moved around while it cooks. When seared and cooked properly, the salmon will gradually release itself. Cook for a further three minutes after flipping or until done to your liking.
- After taking the salmon out of the pan, add the butter and remove any leftover oil. Add the shallot and garlic, and sauté for two minutes, stirring frequently. Make sure the garlic doesn’t burn or turn too brown.
- Once the heavy cream and broth have been added, bring the mixture to a boil and then lower the heat to a gentle simmer for four to five minutes or until the sauce has thickened. You can either whisk in one teaspoon of flour or simmer your sauce longer if it’s too thin.
- Stir in the spinach until it just wilts, being careful not to overcook! Next, gently re-enter the salmon fillets into the sauce.
Simple Salmon And Spinach Recipe
2 salmon filets (5 to 6 ounces each)
Salt and freshly cracked black pepper to taste
6 cups of fresh spinach or 1 lb of frozen spinach
3 to 4 large cloves of garlic
1/4 tsp + 1/4 tsp of turmeric, divided
1/4 tsp of garlic powder
A couple of squeezes of lemon juice
2 tsp + 1 tsp of melted coconut oil, divided
1 tbsp. finely chopped parsley
- Set oven temperature to 400 degrees Fahrenheit. Grease a baking dish lightly with coconut oil, line it with foil or both, and set it aside.
- Dress the salmon in a mixture of lemon juice, turmeric, garlic powder, melted coconut oil, salt, and freshly cracked pepper. Optionally, place slices of garlic atop the salmon fillets. Allow it to rest as the oven heats up.
- Pop the salmon in the oven for approximately 15 minutes or until it begins to flake after the oven has preheated.
- As the salmon bakes, add coconut oil to a pan, let it heat up, and quickly sauté the garlic for 30 to 60 seconds. When the spinach begins to wilt, add it and continue cooking.
- If you use frozen spinach, the mixture will contain more liquid. Cook until the liquid either pours off or evaporates. Add salt and fresh-cracked pepper for seasoning.
- Once everything’s done, serve your salmon and spinach with a few lemon slices for good looks.
To conclude, health is something to be conscious of to function. We need our body to be at its optimal level. Not only that, but it is also important that we thoroughly enjoy every bite of our meal.
As we’ve seen, the salmon and spinach recipe is not only healthy but super versatile and so easy that even beginners can make it. With just a few tweaks here and there, one can make the recipe their own, and they can share it with others if they’re really proud of their creation.